Skip to content

Sunday, January 22nd

January 22, 2017

Rest Day.  (If you are competing in the Pre Open and missed WOD 6 yesterday make it up today!)

 

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. The seminar will be from 12-2pm. $35/person for the seminar. We will need 20 people in order to have this so please email Daniel@crossfitlouisvilleeast.com if you’d like to attend.

Subjects covered will include:

Hydration–How impacts performance, electrolytes, what to drink

Breakfast–effects afternoon performance by 5% and effects appetite

Nutrient Timing–what to eat before/after, when

Sleep and Nutrition on performance—Discuss percentages on outcomes

Discuss different nutrition philosophies

Supplements and Labs: what to take and which labs to draw

Also: She will cover what ever the audience would like! If you would like to attend and you want to forward questions ahead of time please send them to: Daniel@crossfitlouisvilleeast.com.

*Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well! $65 for Metabolic Testing.

Saturday, January 21st

January 21, 2017

Test Week

OHS 1-1-1-1 to a 1RM

then,

Pre Open WOD 6

RX Division

8:00 AMRAP of:

30-Squat Snatches (95/65)

15-Ring Muscle Ups

20-Squat Snatches (115/75)

10-Ring Muscle Ups

10-Squat Snatches (135/95)

5-Ring Muscle Ups

*Must load your own bar.  Power snatch to an OHS is acceptable.

*If you cannot ring muscle up score as far as you get with the initial 30 snatches at RX weight, then scale as needed to proceed for 8:00 to finish the wod.  

Scaled/Masters Division

8:00 AMRAP of:

30-Power Snatches (75/55)

15-Jumping Ring Pullups (Rings set 12″ above head)

20-Power Snatches (95/65)

10-Jumping Ring Pullups

10-Power Snatches (115/75)

5-Jumping Ring Pullups

*If you finish start over at 30 snatches but with 115/75#.

*Full elbow extension on the jumping ring pull-ups, and chin must get above the bottom of the rings.

 

*CrossFit Kids today at 9:30am at Louisville East.

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. The seminar will be from 12-2pm. $35/person for the seminar. We will need 20 people in order to have this so please email Daniel@crossfitlouisvilleeast.com if you’d like to attend.

Subjects covered will include:

Hydration–How impacts performance, electrolytes, what to drink

Breakfast–effects afternoon performance by 5% and effects appetite

Nutrient Timing–what to eat before/after, when

Sleep and Nutrition on performance—Discuss percentages on outcomes

Discuss different nutrition philosophies

Supplements and Labs: what to take and which labs to draw

Also: She will cover what ever the audience would like! If you would like to attend and you want to forward questions ahead of time please send them to: Daniel@crossfitlouisvilleeast.com.

*Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well! $65 for Metabolic Testing.

 

Friday, January 20th

January 19, 2017

Test Week

Shoulder Press 1-1-1-1 to a 1RM

Strict Pullups (weighted if possible) 1-1-1-1 to a 1RM

then,

“Lynne” 

5 Rounds, not timed, of:

Bench Press (Men-bodyweight/Women-65% bodyweight)

Strict Pullups

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. The seminar will be from 12-2pm. $35/person for the seminar.  We will need 20 people in order to have this so please email Daniel@crossfitlouisvilleeast.com if you’d like to attend.

Subjects covered will include: 

Hydration–How impacts performance, electrolytes, what to drink

Breakfast–effects afternoon performance by 5% and effects appetite

Nutrient Timing–what to eat before/after, when

Sleep and Nutrition on performance—Discuss percentages on outcomes

Discuss different nutrition philosophies

Supplements and Labs: what to take and which labs to draw

Also: She will cover what ever the audience would like!  If you would like to attend and you want to forward questions ahead of time please send them to: Daniel@crossfitlouisvilleeast.com.

*Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well!   $65 for Metabolic Testing.

 

Thursday, January 19th

January 19, 2017

Single Leg Squats 8-8-8/leg

Single Leg RDL’s 8-8-8/leg

then,

40-30-20-10 reps each of:

Step ups, total (24/20″)

V Ups

Wall Balls (20/14)

Double Unders

For time.

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well! We will need 20 people in order to have this seminar so please email Daniel@crossfitlouisvilleeast.com if you’d like to attend. $35/person for the seminar.

Wednesday, January 18th

January 17, 2017

Rest Day. *If you are competing in the Pre Open and have missed one of the wods today’s the day to make it up!

 

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well! We will need 20 people in order to have this seminar so please email Daniel@crossfitlouisvilleeast.com if you’d like to attend. $35/person for the seminar.

Tuesday, January 17th

January 17, 2017

Pre Open WOD 5

18:00 AMRAP of:

60 Calorie Row

50 Walking Lunge Steps (Must reach full hip extension on each lunge)

40 KB SDHP’s (53/35) (KB handle to clavicle height)

30 S2OH (135/95) (Masters & Scaled Division 95/65)

20 50ft Sprints (Hand must touch the ground at start and end of each 50ft increment)

10 Rope Climbs to 15′ (Masters & Scaled Division 10 Rope Pulls from lying on ground to full standing position, straight legs)

 

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well! We will need 20 people in order to have this seminar so please email Daniel@crossfitlouisvilleeast.com if you’d like to attend. $35/person for the seminar.

Monday, January 16th

January 16, 2017

DB Hang Cleans 8-8-8-8 @60% 1RM

Single Leg BLB’s 8-8-8-8/leg

then,

21-15-9-15-21 reps each of:

KB Goblet Squats (53/35)

K2E’s

Double Unders x2 (42-30-etc)

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well! We will need 20 people in order to have this seminar so please email Daniel@crossfitlouisvilleeast.com if you’d like to attend. $35/person for the seminar.